9. Oxidative Stress leading to Chronic Inflammation
Vitamin C is one of the most critical antioxidants, fighting cellular damage caused by free radicals. Low vitamin C intake has been shown to increase the risk of heart disease, oxidative stress, and inflammation (Helmersson et al., 2008) (Moser & Chun, 2016). A study found that people with low blood levels of vitamin C were 40% more prone to progress into heart failure within 15 years than those with high blood levels (Pfister et al., 2011).
Which foods are highest in vitamin C?
Vitamin C is essential for our body’s growth, development, and repair. Men’s recommended dietary intake (RDI) of vitamin C is 90 milligrams daily, while women require 75 milligrams daily (Jacob & Sotoudeh, 2002b). However, it’s important to note that certain factors, such as smoking, pregnancy, and illness, can increase the demand for vitamin C in the body (Jen & Yan, 2010) (Gariballa & Forster, 2009). Fortunately, plenty of delicious foods are rich in vitamin C. Some of the best sources of vitamin C include:
- Oranges
- Grapefruits
- Lemons
- Kiwi
- Strawberries
- Papaya
- Bell peppers
- Broccoli
- Tomatoes.
- Acerola cherry
- Guava
- Blackcurrants
- Sweet red pepper, and
- Parsley
Incorporating these vitamin C-rich foods into your diet ensures you meet your daily requirements for this crucial nutrient.
Vitamin C taken as a Supplement
Although research on the effectiveness of vitamin C in curing the common cold has been controversial, evidence suggests that it might shorten the duration or severity of a cold (Bucher & White, 2016). However, whether vitamin C can prevent a cold is still unclear. It has been shown to reduce the duration and severity of colds but not the frequency.
